Miramar Beach Strength and Conditioning – Crossfit
Warm-up
Warm-Up
2 Sets, For Quality
250/200m Row
5/5 Worlds Greatest Stretch
10 Squat Y’s, Light Load
5 High Hang Muscle Snatch
8 Snatch Grip Push Press
Into..
Barbell Primer
3 Sets, @ light load to moderate loads, priming positions prior to starting the clock to find a heavy
Slow Pull Power Snatch
Power Snatch
Overhead Squat
Squat Snatch
Power Snatch
10:00 to Build to a Heavy:
Power Snatch + Squat Snatch
Starting @ 60% of Power Snatch
*Not TnG
Fitness:
2 x (Power Snatch + Overhead Squat)
Developmental:
3 Hang Power Snatch + 3 Overhead Squat
Chest up and eyes forward at the set-up, stay patient on the first pull off the floor and then accelerate through the hips before catching with a firm punch. As much as it may seem counterintuitive, staying over the bar longer will allow the athlete to get the bar back to the hip contact point better. For both the Power Snatch and the Squat Snatch today, focus on this patience.
Metcon (3 Rounds for time)
Every 7:00 X 3 Sets
8 Power Snatches 95/65lb, (43/30kg)
16/12 Push-Ups
500/450m Row
16/12 Push-Ups
8 Power Snatches 95/65lb, (43/30kg)
Goal : 5:00 minutes / Set
Cap : 6:00 minutes / Set
Score : Time of each round
Primary Objective : Complete each set in sub 5:00 minutes
Secondary Objective : Keep the power snatches as 8 TnG Reps. Focus on cycling patterns and efficiency
Stimulus : Barbell Cycling / Upper Body Muscular Stamina
.
Developmental:
Hang P.S. 45/35lb, (20/15kg)
Band Assisted Push-Ups
400/350m Row
Fitness:
Load: 75/55, (34/25kg)
400/350m Row
Performance:
As Written
Elite:
10 Power Snatches 105/75lb (48/34 kg)
50ft (15m) Handstand Walk
500m Row
50ft (15m) Handstand Walk
10 Power Snatches 105/75 lb (48/34 kg)
Recovery
1:00 Childs Pose
1:00/1:00 Low Dragon Stretch
1:00/1: 00 Scorpion Stre tch
:30/: 30 Thread the Needle Stre tch
5/5 Side Lying Thoracic Rotations
Optional Accessory Work
3 Sets, For Quality
8 Hang Snatch High Pulls , moderate load
12 Floor DB Chest Flys
12 DB Hex Press
Rest as needed between exercises
Running
10:00 minutes Easy (5-6 RPE)
—
4 Sets
7:00 minutes @ 8 RPE
2:00 minutes Rest between Sets
—
5:00 minutes Easy (5-6 RPE)
Primary Objective: Hold 10k Run pace across all working intervals
Secondary Objective: Increase distance covered slightly across all intervals
Stimulus: Threshold / Tempo
Weightlifting
Snatch Complex
Part A.
5 Sets, For Quality:
3 Hang Muscle Snatches
Performed unbroken
Rest as needed between sets
Holding between 40-55% of your 1rm Squat Snatch
While you all worked on muscle snatches last week, this week’s focus shifts to hang muscle snatches. Emphasize engagement of the lat muscles and aim to make contact with the hips.
Conditioning
5 Rounds, For Time:
11 Dumbbell Bench Press, 85/60 lb (37.5/27.5 kg)
22 American KBS 53/35lb, (24/16kg)
33 Weighted Rope or Drag Rope Double Unders
Goal: Sub 12 minutes
Time Cap: 14 minutes
Primary Objective: Best possible time
Secondary Objective: Dumbbell Bench Press: Exposure and aim to complete in minimal sets each round or unbroken
RPE: 8/10
Stimulus: Shoulders / Grip Stamina